Not long ago, coffee was ordered black or with milk or sugar.

That was before we added words such as “skinny,” “tall,” “quad,” and “macchiato” to our lexicon, and before 87,000 drink combinations became available at Starbucks.

It was also before 20-oz. specialty coffees weighed in with 550 calories and 20 gm fat.

Even so, it’s possible to keep your calorie and fat counts in a reasonable range at Starbucks by asking for the chain’s Nutrition by the Cup brochure at the counter or checking the information online. Doing so can help you steer clear of a 1,000-calorie coffee break.

To lighten any beverage:

• Hold the whipped cream to save 60 to 110 calories and 6 to 11 gm fat.
• Ask for skim milk instead of whole milk and save 120 calories and 15 gm fat.
• Order a “light” instead of a regular Frappuccino and save 250 calories and 4 gm fat.
• Cut the syrup; each pump adds 20 calories and the equivalent of 1 teaspoon of sugar.
• Order a 12-oz. beverage instead of a 20-oz. one and save an average of 100 calories.

For a light snack, try one of these:

• Multigrain Roll—280 calories, 6 gm fat
• Perfect Oatmeal—140 calories, 2.5 gm fat
• Petite Vanilla Bean Scone—130 calories, 5 gm fat

To keep your diet on track, avoid these choices:

• Apple Fritter—490 calories, 22 gm fat
• Old Fashioned Doughnut—480 calories, 23 gm fat
• Blueberry Scone—480 calories, 22 gm fat
• Rainbow Cookie—420 calories, 19 gm fat
• Classic Coffee Cake—420 calories, 18 gm fat

Best Bets Brewed Coffee or Tazo Tea Shaken Tazo Iced Passion Tea Nonfat Cappuccino Frappuccino Light Blended Coffee Perfect Oatmeal Petite Vanilla Bean Scone

Worst Bets Hazelnut Signature Hot Chocolate Caramel Frappuccino Blended Coffee White Chocolate Mocha Classic Glazed Old Fashioned Doughnut Blueberry Scone Apple Fritter

vitality suggests

Healthy	Brewed Coffee Multigrain Roll
Healthier	Brewed Tazo Tea Perfect Oatmeal
Healthiest	Shaken Tazo Iced Passion Tea Petite Vanilla Bean Scone

Nutrition information from www.starbucks.com

© StayWell Custom Communications. Information is the opinion of the sourced authors and organizations. Personal decisions regarding health, diet, and exercise should be made only after consultation with the reader's own medical advisers. This material may not be reproduced for redistribution without written permission from StayWell Custom Communications.